Gwema Ukudla Okungenamsoco Ebusuku Ngama-Tips
Ungomunye walabo bantu "abadla kahle usuku lonke" bese befisa ukudla okudliwayo emva kokudla kokudla futhi bavame ukudlala konke okufunayo? Ungakhathazeki, awodwa. Yikholelwa noma cha, abantu abaningi abazama ukudla noma badle impilo enempilo. Umbuzo uwukuthi ngabe lo mkhuba ungumphumela wento ethile yomzimba noma yengqondo? Ngaphandle kokuba ushukela wegazi lakho liphansi , izingqinamba kungokwengqondo futhi uye waba umkhuba.
Lo mkhuba ungalimaza isisindo sakho nokulawula ushukela wegazi. Ucwaningo luye lwabonisa ukuthi ukudla okuningi kwama-calories akho ebusuku kungavimbela ukulahleka kwesisindo.
Ukudla Kakhulu Kangakanani Ngaphambi Kokulala Kuphazamisa Isisindo Nokulawula I-Sugar Control?
Ukudla Ngaphambi Kokulala Kungaphazamisa Ukulala:
Ukudla noma ukuphuza kakhulu ngaphambi kokuba umbhede ungabangela ukushona kwenhliziyo noma ukuvakasha, ukuphazamisa ukulala. Ucwaningo luye lwabonisa ukuthi ukuntula ukulala kungaphazamisa ushukela egazini futhi kubangele i- hemoglobin A1cs ephakeme. Ukuntula ukulala nakho kungathinta amahomoni, alawula imizwa yokugcwala kanye nendlala; Ukulala okunganele kuye kwaboniswa ukunciphisa i-hormone ye-satiety, i-leptin, futhi ukwandisa i-hormone ghrelin yindlala. Uma ungatholi ngokwanele ukulala, ungase uzizwe ulambile kakhulu usuku lonke bese ungena amakholori engeziwe, ngaleyo ndlela ubangele ukuzuza isisindo.
Ukupheka Kokuhlwa Okuhlwa Kungakhona I-Spike Blood Sugars:
Ama-carbohydrate amaningi kakhulu kusihlwa angabangela ushukela wegazi ophakeme ekuseni.
Kunzima kakhulu ukulawula ushukela wakho wegazi uma uqala usuku ngalo ube ngaphezu kwenhloso. I-American Diabetes Association itusa ukuthi ushukela wegazi lokudla (ekuseni) kubantu abaningi abanesifo sikashukela se-ype 2 kufanele bahlele phakathi kuka-80-130mg / dL . Uma uvuka nezinombolo ezingaphezu kwe-130mg / dL, kungase kube usizo ukunciphisa ukudla kwakho kwe-carbohydrate ngesikhathi sokudla noma ngaphambi kokulala.
Ungakuvimbela Kanjani Ukudla Kwebusuku Ebusuku?
Yidla Ukudla Okuvamile:
Enye yezindlela ezinhle zokuvimbela ukudla okudlulile ebusuku ukugwema ukudla . Ukweqa ukudla kungakubeka engozini ye-hypoglycemia (ushukela wegazi ophansi) futhi ukwandise isifiso sokudla ngokweqile kamuva. Hlela udle ukudla okulinganisela kathathu kanye nesidlo sasemini nsuku zonke . Lokhu kuzokusiza ukuba uzizwe ulambile kakhulu ebusuku. Uma usudla kancane ebusuku, cishe uzozizwa ulambile kakhulu usuku lonke. Ngokuvamile kunzima ukudla isidlo sasekuseni lapho isidlo sakho sokugcina noma isidlo sakamuva senzeke amahora ngaphambi kokunyuka. Ngokunciphisa ukungenisa ebusuku, ungavusa ukuzwa ulambile futhi ulungele ukudla kwasekuseni. Izifundo zibonise ukuthi abantu abadla ukudla okudliwayo kwasekuseni banganciphisa isisindo sabo kanye ne-HgbA1c. Yenza umgomo wokudla kwasekuseni nsuku zonke.
Susa ukudla kwakho kokudla:
Ngaphandle kokubona, ngaphandle kwengqondo, kwesokudla? Uma kunezinto ezithile zokudla ozifaka kuzo kusihlwa, ungabathengi. Noma uphonsa lokho onakho endlini, noma uqede futhi ugweme ukuyithenga futhi. Uma engekho, awukwazi ukuyidla. I-Restock ikhishi lakho elinokudla okunempilo . Uma udinga ukuba ne-snack encane, ufuna ukuba nezinketho ezinhle ongakhetha kuzo.
Phula Isimo Sakho Ngokudala Omusha:
Uma ubusuku bonke lapho uhlala phansi ukuze ubukele ithelevishini uthola ekhishini uhamba ngekhamera ukuze uthole umlingo wokumisa ukubuka ithelevishini ebusuku uze uphule umkhuba wakho noma ubuke ekamelweni elihlukile. Ukuthatha indawo entsha kungasiza ukuvimbela isifiso sakho sokudla. Hlela ukukhetha izindawo kude nekhishi ngangokunokwenzeka. Indlela enhle yokuvimbela ukudla ebusuku kusihlwa ukukwenza ukuzivocavoca okuncane emva kokudla ukudla-ukuhamba noma ukuhamba ngebhayisikili ngenkathi ulalela umculo. Ungase futhi ufune ukuzama izindlela ezithile zokuphumula-ugeza noma wenze i-yoga. Ukuzama imisebenzi emisha, njengokufunda umagazini, ukubika noma ukubiza umngane kungasiza ekunciphiseni izifiso.
Kuthiwani Uma Ngangizama Lezo zinto futhi Ngiswele Njalo?
Yenza i-Snack yakho ibale futhi ingxenye elawulwayo:
Mhlawumbe uzame zonke lezi zinto futhi usafuna isiphuzo noma i-dessert. Yenza i-dessert izuze isikhathi sakho futhi uyibheke njengokwelapha. Uma udla ubusuku obusika, izimpikiswano awuzijabuleli kangako njengoba ungathanda uma kwenzeka ngezinye izikhathi. Yenza umcimbi wayo-uphume ukhilimu omncane kanye ngesonto. Uma uthola ukuthi ungcono ube nomuthi omncane ngaphambi kokulala, uhlose ukuwugcina kumakholori angu-100.
- Isiqukathi esingu-1 se-yogurt ephansi yamafutha esiGreki (ungakwazi ukuyiqeda ngakho kungukuthi i-ayisikhilimu ingaguquguquki)
- 1 indebe encane ye-pudding
- I-1/2 inkomishi i-strawberries efriziwe (izithelo ezibandisiwe zithatha isikhathi eside ukudla futhi ziqabula)
- Izinkomishi ezi-3 zomoya zanda popcorn
- 1/2 indebe yekhilimu e-iced
- Isigaba 1 sezinkwa ezigcwele okusanhlamvu ne isipuni sebhotela le-nut (i-almond, i-peanut, i-cashew)
- Isithelo se-1 esisha (ubukhulu bebhola le-tennis), 1 inkomishi yamajikijolo noma i-1 indebe
Cabanga Ukubona Ochwepheshe
Uma unzima ukulinganisa impilo yakho yonke futhi awukwazi ukunamathela ohlelweni ngenxa yezizathu ezingokomzwelo noma ukucindezeleka kokudla, ungase uzuze ngokubona umuntu ogxile kokuguqulwa kokuziphatha. Udokotela angakusiza ukukunikeza ukwesekwa, isikhuthazo, kanye nemfundo oyidingayo ukuze wenze izinguquko ezihlala njalo.
Imithombo:
Cunningham, Eleese, RDN. I-American Academy Yokudla Ne-Dietetics. Yeka Ukukhanga. http://www.eatright.org/Public/content.aspx?id=6442469608
I-Nighttime Nibbler - Ukululekwa kwe-Overweight Adult Sample Handout. Kuthathwe kuDkt Kushner's Personality Type Diet. Copyright 2009 Robert Kushner, MD. www.eatright.org
I-Leman, uCathy, MA, RD, LD. I-Dietitian yanamuhla. I-Night Eating Syndrome. http://www.todaysdietitian.com/newarchives/011110p8.shtml
Gebel, Erika, PhD. Indima Yokulala Ngohlobo Lwesibini Sikashukela. I-Diabetes Forecast Magazine.
I-Copinschi, G, i-Leproult, i-R, i-Spiegal, i-K. Indima ebalulekile yokulala ku-metabolism. http: www.ncbi.nlm.gov/pubmed/24732925